Wednesday 21, December 2016

Warm up:

5 minute row and or ride
2x
Down and Back
Waiter carry lift 10 e/s
Broad jump
High knees

Skill:

75 kips

2x
1 minute hang with engaged shoulders

Metcon:

'Daniel"

50 pull ups
400m run
21 thrusters 42.5/30kg
800m run
21 thrusters 42.5/30kg
400m run
50 pull ups